I-Toning amathanga mhlawumbe ingxenye enzima kakhulu ohlelweni lokushintsha ngokomzimba. Ukushisa amafutha emathangeni akho nokwenza isikhumba sakho sibukeke sibushelelezi kuyinkimbinkimbi, kodwa akunakwenzeka uma wazi ukuthi ukwenze kanjani. Izindaba ezinhle ukuthi awudingi ukuzibulala ejimini ukuze uyithole, kufanele nje ukhethe izivivinyo ezifanele ukuze ulahlekelwe isisindo futhi uphakamise amathanga akho.
Kusukela ekuqaleni, kufanele kukhunjulwe ukuthi ukulahlekelwa isisindo nokwenza ngendlela enempilo futhi ehlala njalo kudinga isikhathi, umzamo nokubekezela. Ngakho-ke kulesi simo, kufanele ugxile ekunciphiseni isisindo kulo lonke ibhodi ukuze ulahlekelwe isisindo emilenzeni yakho ngenkathi ufinyelela isisindo sakho esinempilo. Kulolu hlelo, Ukuzivocavoca okufanele kuzokusiza ukuthi ulolonge amathanga akho namathole emilenze ethoniswe kahle.
Ukuzivocavoca ukuze ulahlekelwe isisindo futhi uphakamise amathanga akho
Njengoba sifuna ukulahlekelwa amafutha emilenzeni ngenkathi i-toning, kubalulekile ukuhlanganisa ukuzivocavoca okuthile nokujwayelekile, okufana ne-cardio. Ukuzivocavoca kwenhliziyo yikhona okusiza ukuthi ushise amafutha ngendlela ejwayelekile futhi ungakwazi ukuhamba ngebhayisikili, ukugijima noma ukuhamba okungenani imizuzu engama-40, okungenani izikhathi ezintathu ngesonto.
Ukuzivocavoca okuqondile kuzokusiza ukuguqula imisipha futhi ngayo uzokwenza imilenze yakho ibukeke ithonisiwe, isikhumba esibushelelezi futhi futhi, ungakwazi ukulawula isikhumba se-orange peel. Ukuze unciphise amathanga akho kuzodingeka usebenze kokubili imisipha yangaphakathi nengaphandle. Futhi into engcono kakhulu ukuthi ungenza lezi zivivinyo kokubili ejimini nasekunethezekeni kwekhaya lakho.
Izikwele zazo zonke izinhlobo
Akukho ukuvivinya umzimba okungcono ukuchaza, ukunciphisa umzimba futhi iphimbo amathanga akho kuka izigaxa. Kunezinhlobo eziningi futhi ungakwazi ukushintshanisa ukusebenza umlenze ngokuphelele. Kodwa okucacile ukuthi ama-squats kufanele abe yingxenye yohlelo lwakho lokuqeqesha, yebo noma yebo, ngaphandle kokukhetha. Qala kancane kancane ungazami ukuzibulala ngosuku lokuqala kungenjalo ngeke ukwazi ukuqhubeka. Ngomzamo ungakwazi ukwandisa uchungechunge futhi uguqule izivivinyo.
Izikele
Esinye isivivinyo esiphumelelayo kakhulu sokunciphisa isisindo kanye nezwi imilenze yakho isikelo. Elele ebheke phansi, izandla ezinqeni phakamisa imilenze yakho kancane bese uqala umsebenzi. Kumayelana nokwenza ukunyakaza ngokushintshanisa imilenze, okwaziwa ngokuthi ama-earwig. Ngesikhathi esifanayo ukuthi usebenza imilenze yakho, uzobe usebenzisa enye indawo ebaluleke kakhulu, izisu.
Umile futhi ulele umlenze uyaphakamisa
Qala ngokuphakamisa imilenze lapho umile. Phakamisa umlenze owodwa ohlangothini bese ugoba kancane umlenze osala phansi. Phakamisa umlenze wakho izikhathi ezingu-10, shintsha indawo bese uphinda nomunye umlenze obheke eceleni uphakamisa okunye ukuphindaphinda okungu-10. Khona-ke ungenza ukuphakamisa imilenze kusuka phansi. Lala ngohlangothi, sebenzisa umata ukuze ugweme ukuzilimaza.
Phakamisa umlenze wakho uze uthole i-engeli engama-degree angu-60. Umlenze omi kuwo kufanele hlala emgqeni nomhlaba ngenkathi omunye umlenze iphezulu Yehla kancane, ugweme ukuthi imilenze yomibili ithinte futhi ngaphandle kokugoba idolo. Yenza izikhathi ezingu-10, bese ushintsha indawo ukuze wenze okufanayo ngomunye umlenze.
Ukuze uzuze ukulahlekelwa isisindo futhi uphakamise amathanga akho kufanele uhlale njalo, ngoba akusizi ukuzibulala izinsuku ezimbalwa bese ukulahla amasonto. Akudingekile futhi ukulandela lezi zivivinyo nsuku zonke, kuyokwanela ukuthi uwafake esimisweni sakho sokuqeqesha izikhathi ezi-2 noma ezi-3 ngesonto. Shintshanisa nezinsuku ze-cardio ukuze umzimba wakho uguquke.
Khumbula ukuthi ngaphezu kokuzivocavoca nokusebenza endaweni ngokuqondile, kubaluleke kakhulu shintsha indlela yokudla ukuze uthole umphumela omuhle. Khetha njalo ukudla okungokwemvelo, ikakhulukazi lokho okuzokusiza ulahlekelwe isisindo ngendlela enempilo. Izithelo, imifino, okusanhlamvu okusanhlamvu ikakhulukazi amaprotheni, akunakushoda ekudleni kwakho ukuze unciphise umzimba futhi wenze ithoni yamathanga akho. Qala manje futhi maduze uzojabulela imiphumela.